Non-lifting day for the Goat… defined as boring
Lots of abs, planks, kneeling chops, plate loaded front squats, plate twists, side bridges…a couple of sets of each… really wasn’t keeping track, just banging them out.
12 minutes bike moderate
12 min elliptical intervals 20sec work/ 40 sec cruise.
5x10 hypers…
cry from boredom and lack of iron
Peace
[quote]OldGoat wrote:
Non-lifting day for the Goat… defined as boring
Lots of abs, planks, kneeling chops, plate loaded front squats, plate twists, side bridges…a couple of sets of each… really wasn’t keeping track, just banging them out.
12 minutes bike moderate
12 min elliptical intervals 20sec work/ 40 sec cruise.
5x10 hypers…
cry from boredom and lack of iron
Peace[/quote]
Lol…yeah, the non-iron days are an exercise in patience and retention of sanity.
Nice work.
Cycle 3 Week 2 BP day
185x3, 210x3, 235x7 ( same as last cycle…Booo, hiss…)
DBRows 2x10x90, 1x7x90, 2x6x90
Pause Reps 3x5x205
Incline Bp 2x8x190
no cardio, no time left…will hit the elliptical tonight.
Not a great day, but I will take it…goats are not a picky breed!
Peace
[quote]OldGoat wrote:
Cycle 3 Week 2 BP day
185x3, 210x3, 235x7 ( same as last cycle…Booo, hiss…)
DBRows 2x10x90, 1x7x90, 2x6x90
Pause Reps 3x5x205
Incline Bp 2x8x190
no cardio, no time left…will hit the elliptical tonight.
Not a great day, but I will take it…goats are not a picky breed!
Peace[/quote]
Nice benchin’. I always find it hard coming off a deload. Even after 1 week, everything just feels heavier. 'course, week 3 feels pretty heavy too. So, with week 2 coming up, you are primed for PRs!
I’m with strick on this one, the week after my first deload (this week) everything has felt like a struggle.
[quote]OldGoat wrote:
Cycle 3 Week 2 BP day
185x3, 210x3, 235x7 ( same as last cycle…Booo, hiss…)
DBRows 2x10x90, 1x7x90, 2x6x90
Pause Reps 3x5x205
Incline Bp 2x8x190
no cardio, no time left…will hit the elliptical tonight.
Not a great day, but I will take it…goats are not a picky breed!
Peace[/quote]
Nice job. Hell I can only hope to bench 235 for reps during my bastardly cycle. BTW, I like 9:30 bed time myself
Jwilly- Thanks man,
End of week 2 cycle 3 Squat " oh goats suck at squats" day…
185x3, 205x3, 235x7 tap and go 15" box
Goblets 3x10x85, 2x7x85
GM’s 1x10x85, 3x10x105, 1x10x85… easing in, long way to go but a little better than the first time…
10 min bike, hard
have a great weekend, Peace
Good looking squats, OG. enjoy your weekend…
Nice session, OG.
Note to self - work in some goblets next leg day.
Nice work, OG. Have good weekend.
Thanks, Joe, Math and Strick…lots work to do period, but especially squats…
Week 3 Cycle 3 MPday
120x5, 135x3 150x7 ( rep PR +4), pretty amped and since I will head into a deload next week I did 165x3( PR+5lbs +2reps)
DIps 1x10x70, 1x8x80, 1x6x90, 1x4x100… never done 90 or 100 before and the 80 is rep PR+3!!
face pulls with ext rotation: 2x10x120, 2x8x120, 1x15x90
went home before a good session went bad
I didnt eat well in the last 36hours, didnt sleep enough, drank all of Math’s Porter while he was out grillin’, got up slugged down a coffee…I m thinking about writing an E-Book…dietary secrets of the Goat…
time to go put some BioFreeze on the shoulders and get ready for some football ( code word for goatnap)…
Peace.
[quote]OldGoat wrote:
…I m thinking about writing an E-Book…dietary secrets of the Goat…
time to go put some BioFreeze on the shoulders and get ready for some football ( code word for goatnap)…
Peace.
[/quote]
I’d like a chapter in that book… "How to cook Southern without using flour, rice, grits, and taters (notice unlike Dan Quyale I know how to correctly spell that veggie’s name) Oh never mind, my chapter would only be 2 words…
Good training Goat
Great PRs OG! And a lot of 'em. Pressing is really strong. Looks real good. Bet it felt even better!
I’d buy the book. I could even add a special weight gain section for you. We southerners are experts at it!
Thanks JWilly and Strick, appreciate the support and you are both welcome to contribute to the Goat manual!! Chapter 1 is “drink beer”…thats the entire chapter…
Strick- It did indeed feel great both mentally and physically. After last weeks debacle with MP’s it was great to bounce back and step onto new ground. I knew when I unracked 165 that it was going up for 2 or 3 it just felt right…it was one of those rare days and 165/3 was actuallly a goal I had set 21 months ago to reach by the time I turn 50 ( still 8 months off)…besides after watching your MP’s I had to answer back with a little something ( key word little)!! Great motivator for me to follow your log!
The dips taxed my shoulders and tris pretty well. Have to see if it impacts BP day on Thursday.
Cycle 3 Week 3 Dead day (sumo)
205x5, 230x3, 265x8
Snatch grip rack pulls (knee)
2x10x225, 1x7x245, 1x5x245
Conventional rack pulls
2x5x325, 2x2x345
12 minutes elliptical
working off 4 hours of sleep and deadlifts…bad medicine!
Peace
Great lifting OG. Lifting, beer, poor eating and little sleep…sounds a lot like my life. Remember all the best lifters pull sumo (my biased opinion).
Good lifting for very little sleep. Eight reps on your heavy money set is nothing to sneeze at.
deadlifts on 4 hours of sleep? nice work.
Goats dont need no stinkin sleep!! I may get up early as hell, but I cant do SHIT on 4 hours sleep! Damn good training.
insert snoring sound here!! OMG, deadlifts when you aren’t focused…thats a brilliant move…note to self: dumbass!
seriously, thanks guys I appreciate everyone checking in on the goat. And tomorrow I get to look forward to complexes and some ab work…yee ha!! Living the dream!